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newbiedreamer
06-11-2007, 11:31 AM
Hi everyone,i'm a new member looking for advice and suggestions respect to my lyfestyle and diet so i can achieve the results i want(wich as for now is to shed fat and get ripped).
My hectic schedule goes like this:I work 3 days a week,and have 2 and a half off.I work at night shift,from 7 pm to 7 am(yuck!).On those days i get to sleep about 5 hrs and 30 min.,since i have to wake up around 1:30 pm so i can go to the gym(weight lifting for a minimum of 1 hr).Get back home,take a shower,prepare the meals i'm taking to work and be gone.
On my days off i'm going to start doing some cardio since i can't on the days that i'm working,i simply don't have enough time,is either weight lifting or cardio,never both the same day,except,like i said on my days off wich are ONLY two.
My diet goes like this:breakfast
1 cup of coffee with half cup of soy slender milk.
1 low fat multigrain waffle with 1 tbsp power PB,topped with 2 sliced strawberries and half banana.
( i eat this around 2 pm)by 3 pm i'm at the gym up to 4 pm,4:30 the latest.
AFTER workout shake:
1/4 cup FF milk
1/4 cup FF yogurt(dannon light and fit)
1/4 cup water
1 scoop nytrowhey
5 gms glutamine
1/4 banana(frozen)
1/2 cup frozen berries(raspberries and blueberries)

1 hr and half later(around 6pmish)
3 egg whites mixed with half cup of oats.

at 9 pm
4 oz chicken,1 cup broccolli,1 4 oz sweet potatoe.

between 12:30 and 1 am
either a Supreme protein bar,or 1/2 cup cottage cheese(FF) mixed with 1 tbsp of nuts.

Last meal at 4 am
4 oz of lean meat(chicken,turkey,or 1 can of tuna)
mixed salad(2 cups and 1/2)or 1/2 cup brown rice with 1/2 cup veggies(sometimes 1 cup)

before bed
half or full scoop of lean dessert (BSN) mixed with ice cold water.

that;s my diet for the mayority of the days,every now and then i cheat once a week,but not always.

What am i doing wrong???????Please help me!!!!!!!!!!

boyscouT
06-11-2007, 11:36 AM
please read the following, fix your diet as you see fit, then repost your diet. and i will critique/help you more.


boyscouT's Guide To A Better Life (http://forum.bodybuilding.com/showthread.php?t=1864731)
Questions? Comments? Feel free to post in my thread, just click the link.

Overall Nutrition: Read all sticky's located in the NUTRITION SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=13)
Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION (http://forum.bodybuilding.com/showthread.php?t=272067)
Fat Loss: Read all sticky's located in the LOSING FAT SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=16)
Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=30&f=8) & take extra care when reading THIS (http://forum.bodybuilding.com/showthread.php?t=972440)
Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO (http://forum.bodybuilding.com/showthread.php?t=747976)
Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE (http://forum.bodybuilding.com/showthread.php?t=901853)

Figuring out your CALORIE (http://en.wikipedia.org/wiki/Calorie) requirements (2-STEP PROCESS):
Step 1: Calculate your BMR (http://www.bmi-calculator.net/bmr-calculator/) (WHAT'S BMR? CLICK HERE TO FIND OUT) (http://en.wikipedia.org/wiki/Basal_metabolic_rate)
Step 2: Multiply your BMR by the appropriate activity level modifier (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/)
If <20% BF:
For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
If >20% BF:
For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!
Figuring out your MACRONUTRIENT (http://en.wikipedia.org/wiki/Macronutrient) ratios:

I recommend:
At least 1g of protein per lb of bodyweight
At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED (http://en.wikipedia.org/wiki/Polyunsaturated_fat), 30% MONOUNSATURATED (http://en.wikipedia.org/wiki/Monounsaturated_fat), & 30% SATURATED (http://en.wikipedia.org/wiki/Saturated_fat))
Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)
Other important tips:
Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS)
I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
preWO (P+C)
immediate post workout (P+C)
and bedtime (P+F)
incidental fats in preWO and postWO are fine, but added fats are at your discretion
Eat your fruits & veggies!
Drink at least 1 gallon of pure water (http://en.wikipedia.org/wiki/Water#Human_uses) a day
Food Journal: FITDAY.COM (http://www.fitday.com/)

Food Database: NUTRITIONDATA.COM (http://www.nutritiondata.com/)

FDA Guidelines For Food Labels: FDA DEFINITIONS (http://forum.bodybuilding.com/showthread.php?t=1526221)

Proteins:

Egg Whites
Chicken
Turkey
Beef
Pork
Tuna / Salmon / Seafood
Tofu
Whey protein powder
Casein protein powder
Essentially most any other source of protein
Complex Carbohydrates:

Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
Potatoes (ALL KINDS)
Rice (ALL KINDS)
Pasta (ALL KINDS)
Bread (ALL KINDS EXCEPT WHITE BREAD)
Beans (ALL KINDS)
Simple Carbohydrates:

Maltodextrin (FOR DURING/POST WORKOUT)
Dextrose (FOR DURING/POST WORKOUT)
Other Carbohydrates (FIBROUS):

Fruits
Vegetables
Fats: DO NOT FEAR FAT! (http://forum.bodybuilding.com/showthread.php?t=936089)

Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!) (http://forum.bodybuilding.com/showthread.php?t=937460)
Nuts (ALL KINDS)
Peanut/Almond butter
Avocados
Fatty Fish
Fish oil
Olive oil
Dairy:
Milk (ALL KINDS)
Cottage Cheese (LOW-FAT or FAT FREE)
Yogurt (LOW-FAT or FAT FREE)
Stay away from:
Empty calories (I.E. NON-DIET SODA)
High fructose corn syrup (http://en.wikipedia.org/wiki/High_fructose_corn_syrup) aka HFCS (CHECK INGREDIENT PANEL)
Synthetic trans fats (http://en.wikipedia.org/wiki/Trans_fat)
**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**

newbiedreamer
06-11-2007, 02:31 PM
ok,so by doing all the claculations from the above links it gave me as a result of:
BMR= 1329
BF= 32
Calories per day=2,293 to maintain,minus the 500 to cut=1793 cals a day.
Question,doesn't that look like a lot,i mean the calories a day,specially if i'm trying to get cut?

boyscouT
06-11-2007, 02:36 PM
Question,doesn't that look like a lot,i mean the calories a day,specially if i'm trying to get cut?
That's what the last line in my guide is for... it's imperative that you adjust as necessary.

These calculators are just starting points.

newbiedreamer
06-11-2007, 02:59 PM
ooohhhhhhhhhh,i see now,sorry did not paid attention to that.Thanks for the tip.